KICK It Up a Notch
Adult/Masters - Endurance
Author: Chris Card

07/23/2019

Yards Rounds Sets
1300 1 X {
3 X 200 Warm-Up (Choice) EZ Warm Up 50%
4 X 100 Swim (Freestyle) Descend 60%
5 X 50 Swim (Freestyle) Descend 70%
2 X 25 Sprint (Choice) Lots of rest 40%
1650 3 X {
1 X 300 Other (Mixed) 200 Swim / 100 Kick 60%
1 X 150 Other (Mixed) 100 Swim / 50 Kick 60%
1 X 75 Other (Other) 50 Swim / 25 Kick 60%
1 X 25 Kick (Choice) Fast Kick 60%
1100 2 X {
1 X 200 Swim (Freestyle) Build 70%
1 X 100 Swim (Freestyle) Work on Distance Per Stroke 70%
1 X 200 Swim (Freestyle) Perfect Technique 70%
1 X 50 Sprint (Freestyle) Fast 90%
400 1 X {
1 X 400 Warm-Down (Choice) Choice Warm Down 50%
Total Yards: 4450
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.